A Simple Habit that will Influence the Spirit of Your Day

Did you know that you can influence the spirit of your day during the first few minutes after waking? During those first 20minutes, your mind is transitioning from the low 47 cycles per second (Hz) your brain operates during light sleep to the higher, 1230 Hz that is your normal waking state of consciousness. In this state, your subconscious mind is most impressionable. Have you noticed that how your day begins tends to carry over into the rest of your day? This simple habit has dramatically increased my percentage of good days.  Continue reading A Simple Habit that will Influence the Spirit of Your Day

Big Change triggers Big Resistance

“Change is hard because people wear themselves out. And that’s the second surprise about change: What looks like laziness is often exhaustion.” Chip Heath[i]

When it comes to adopting new habits, the best advice is to always start small. Avoid the BIG Mistake most people make – that is starting BIG. Big change triggers big resistance. In a phenomenon called subjective fatigue, our mind looks ahead, estimates the work, and becomes exhausted. It is the reason so many people never get started, or if they do, they quit after a few weeks. Start small, establish the habit, then build on it. Very few people can power through the initiation phase, beginning with a big commitment – using sheer determination. In this scenario, the Rider is trying to overcome the two-ton Elephant resistance through brute force. Unless you are exceptionally motivated or have a vast resource of willpower to pull from, you will eventually fail. Continue reading Big Change triggers Big Resistance

Motivation is an Ineffective Habit-Forming Strategy

Motivation is an ineffective strategy for forming habits. First, it depends on our emotional state. Emotions are difficult to regulate, and consistency is an absolute necessity for habit formation. Repetition is the language of our basal ganglia, where all habits reside. Another reason motivation is a terrible strategy for developing habits is that it decreases over time. We don’t build motivation through repetition; we dilute it.  Continue reading Motivation is an Ineffective Habit-Forming Strategy

Accomplish More with Mini Habits

If you read for five minutes each day, you would read approximately ten books a year. That is more than double the median number of the books the average American read last year. That is ten more books than the 27% of Americans who admitted to not reading a single book in the past year.[i] Assuming you were never motivated to read more than five minutes each day, in ten years, you would still have read 100 books and amassed a small library. Every time you looked at your library, you could take pride in the knowledge that you have read all the books in it – and all it took was a five-minute a day commitment.  Continue reading Accomplish More with Mini Habits


Small commitments make it much easier to create an unbroken chain of X’s in our habit tracker. Our primitive brain, where habits reside, doesn’t learn through intensity. It learns through regularity. Repetition is the learning language of our basal ganglia. We want to automate good habits, so they become our default. To do this, we must be consistent; that is why small commitments are more effective. Make the habit so small that even on your worse day, you’ll have enough willpower to do it.  Continue reading SMALL COMMITMENTS BIG RESULTS